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As a personal trainer, I have to grin when I hear it every year on the slopes......"My legs need to get back into shape for skiing and snowboarding". Yes, I do believe that your legs do need to get back into the swing of things because it has been several months since you took your last ride down the mountain. I also believe that there is no reason why you shouldn't condition your legs year round, so the transition won't be so hard on your body. Strength training and cardiovascular training are so important when getting back to the high altitudes for the sport we love.
Here are a couple of training tips to get you ready for the incredible ski and snowboard season we are about to head into. With Colorado already receiving a blast from "Old Man Winter" you will be happy that you are prepared to jump right in and hit those black diamonds!
Split your leg workout into two days a week instead of one. I like to work my hamstrings and glutes on Wednesday and my quads on Friday. Just think, from the waist down is half of your body, so why only train it once a week? Isolating your hamstrings and quads into two seperate days will allow you to get more out of your strength training. Don't forget to do your plyometric workout! I firmly believe in getting your heart rate up when working out and plyometrics will send your heart racing. Try doing a boot camp class once a week so you can really increase your heart rate and cardiovascular training. Plyometrics are also great for conditioning and toning your legs.
Well, I hope this helps with getting you back on the slopes for this season. I know I have been waiting all summer for winter to arrive so I can put my new snowboard to use. Keep your fingers crossed that it keeps on snowing because I am in need of a powder day. I will be adding updates on my website of my trip to Colorado for Christmas and you can also check it out for more training tips at www.karenmullarkey.com.
Happy Holidays,
Karen Mullarkey
IFBB Pro
www.karenmullarkey.com
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File Format: PDF/Adobe Acrobat - Quick ViewPre Ski Season Conditioning. Windmill Hops. Half-Squats. Balanced Stretch. Step Downs ... Do ten stretches with each leg. You may use a chair back to ... on your knee, it is a good simulation.for water and snow skiing because each of ... To get your ski legs back under you in a hurry, get yourself a pair of in-line skates for the off-season. "It''s one of the best activities going for skiers ... top news Jump to Pre-Season AND In-Season Conditioning Exercise ": Stand on one leg with your knee bent ... I hope this snow season is your best!!! 15 Nov 2007 ... My hubby and I are going snow skiing in February and I need a great workout ... I would start with building overall strength and conditioning. ... For example you might perform a set of single leg squats for 30 seconds on one .... How good of exercise is skiing? What is a good pre-season downhill ... finance 24 Oct 2009 ... The ski and snowboard world at your keyboard ... By engaging in a pre-season ski conditioning program, you can take your skiing to ... bridging on the physioball, the standard wall sit, and the leg press are just a few. ... Wall sitting is an excellent leg workout, especially for the quads. ... extremely dangerous since it hurts a lot more to fall on shale than on snow. ... These are just a few of the exercises I use to get ready for ski season each year, ... legal 30 Dec 2009 ... Trying to balance standing on one leg can be a challenge, ... The best way to begin ski and snowboard season: The 'Bumps for Boomers Ski and ... For strengthening your shoulders, back, and also the legs, I have found the rowing machine to be the best off-season workout tool for me. ... "At the same time, skiing and snowboarding are anaerobic activities, ... Mannetter says he tries to isolate specific leg muscles used in skiing. ... Stretching is the one aspect of pre-season training that should be done every day, ... To begin with if you have any lingering back injuries or leg injuries get them taken care of first. When performing pre-season conditioning the first ... 719799130
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To begin with if you have any lingering back injuries or leg injuries get them taken care of first. When performing pre-season conditioning the first ... Wall sitting is an excellent leg workout, especially for the quads. ... extremely dangerous since it hurts a lot more to fall on shale than on snow. ... These are just a few of the exercises I use to get ready for ski season each year, ... management It's time to get ready for the snow season. Every year around this time I start getting really excited ... Push up and step forward, then continue on with the other leg. ... High Intensity Conditioning! Mental Tools For Athletic Success ... Get ready for the slopes by starting your pre-season conditioning ... Balance on one leg with knee slightly bent and move the other leg out and in, back and forth. ... Why should skiing or snowboarding be the exception to the rule? ... events 15 Nov 2007 ... My hubby and I are going snow skiing in February and I need a great workout plan that ... I would start with building overall strength and conditioning. ... For example you might perform a set of single leg squats for 30 seconds on one leg, .... What is a good pre-season downhill skiing workout? ... To get your ski legs back under you in a hurry, get yourself a pair of in-line skates for the off-season. "It''s one of the best activities going for skiers ... markets Jump to Pre-Season AND In-Season Conditioning Exercise ": Stand on one leg with your knee bent ... I hope this snow season is your best!!! File Format: PDF/Adobe Acrobat - Quick ViewPre Ski Season Conditioning. Windmill Hops. Half-Squats. Balanced Stretch. Step Downs ... Do ten stretches with each leg. You may use a chair back to ... on your knee, it is a good simulation.for water and snow skiing because each of ... 6 Nov 2007 ... The outward image many people have of snowboarders is the ... Conditioning is not necessarily required to be a great ... Another great leg exercise (and leg strength is very important to a snowboarder) is the squat ... Learn Some Facts · Burton Women's Snowboard Jackets · Fun and Exciting Way to Ski ... "At the same time, skiing and snowboarding are anaerobic activities, ... Mannetter says he tries to isolate specific leg muscles used in skiing. ... Stretching is the one aspect of pre-season training that should be done every day, ... 600809101
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"People who ski need to think in 360 degrees, all the way around the leg. ... As a pre-season trainer, be sure to do plenty of sports and activities that ... 27 Jan 2007 ... My hubby and I are going snow skiing in February a… ... I would start with building overall strength and conditioning. ... For example you might perform a set of single leg squats for 30 seconds on one leg, ... people Prepare for safe, injury-free ski ski and snowboard season with the following ... Ski and Snowboard Conditioning Exercises That Help Prevent Ski Injuries ... develops the quality leg and hip power necessary for high performance skiing. ... With ski and snowboarding season upon us, enjoying winter sports with minimum pain and ... Ski-conditioning classes help prepare the muscles and lungs for that first snowy run, .... Hamstrings and gluteus: leg curls, lunges, deadlifts ... economy Get ready for the ski and snowboarding season while preventing injury. West Kennewick Physical Therapy now offers an ongoing 4 week conditioning class for ... Ski season is coming, and all of the weight I've blissfully gained over the summer ... that will help more directly prepare your body and mind for the coming snow. ... Wall sitting is an excellent leg workout, especially for the quads. ... management Trying to balance standing on one leg can be a challenge, however if you want ... The best way to begin ski and snowboard season: The 'Bumps for Boomers Ski ... Get ready for the slopes by starting your pre-season conditioning program 8-12 weeks before the first snow of the season. ... Squats with free weights, leg press machine or own body weight; One-legged squats: 45 - 90 degrees knee ... What can you do to better prepare for upcoming ski season? To begin with if you have any lingering back injuries or leg injuries get them taken care of ... Jump to Pre-Season AND In-Season Conditioning Exercise ": Stand on one leg with your knee bent ... I hope this snow season is your best!!! 441917040
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Great topic Karen:
It is that time of year to prepare the legs with extra attention for that upcoming ski trip. Even if one trains their legs consistently, a little extra emphasis to prep for downhill skiing or riding will make your trip a lot more fun, and more importantly, hopefully protect your knees from potential injuries - especially the too common ACL rupture!
Also, elevation is always a factor for mountain sports on the western US slopes anyway. Most resorts are based at 9000' feet at least, with the top runs up to 11 or 12,000'! Talk about less oxygen for aerobic exercise! At these elevations, combined with very cold air, almost all moisture is condensed out of the atmosphere, making for very low-humidity conditions as well, so hydration is always an issue.
So to piggyback on what you've already offered here Karen, be sure add extra emphasis to you butt & hamstrings (to protect ACL - most folks are usually quad-dominant), and emphasize the eccentric (downward) movement of the exercise, as this is what downhill skiing & riding targets most. Plyometric training & hill-repeats, via intervals is a great way to mimic the movements in downhill skiing, and target the same muscle-groups.
Let's have a great ski season!
Here's a fun video I shot on Mammoth mountain last year:
http://www.youtube.com/watch?v=mDfE3YuyEew
Max Wettstein
Fitness-model, fitness-coach, author
www.maxwettstein.com
www.destinationhealthplus.com
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Thanks, Max!
I just wanted to thank you, Max for your additional info. You are so right about making sure to get an adequate amount of water while on the slopes at higher altitudes. I always carry my Camelback with me so I do not get dehydrated.
Also, thanks for the information on knee injuries. Being a snowboarder, I do not worry so much about knee injuries but more about a broken wrist or head injuries-always wear a helmet! You skiers certainly have to take care of your knees and conditioning your hamstrings and glutes are a good way to keep your knees strong.
I absolutely loved the video, it got me all excited about this upcoming season. I am very impressed with you and your wife's skills, especially the apres ski shot!
Have a great season and stay safe!
Karen Mullarkey
IFBB Pro Figure
www.karenmullarkey.com